Comparing Nutrients in 7 ounces Acorns VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Acorns	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	26.5% 768kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	0.082% 0.06g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	2.6% 0.99g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.63% 185μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19.6% 1.57mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	0% 0mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.4% 157mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorns versus 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Acorns vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 7 ounces of Acorns have 2 times more Vitamin B1, 4.7 times more Vitamin B2, 3.5 times more Vitamin B3, 10.1 times more Vitamin B5, 40.6 times more Vitamin B6 and 7.3 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Raw Acorns as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 7 ounces of Acorns have 15.5 times more Copper, 12.4 times more Magnesium, more Manganese, 5.3 times more Phosphorus, 33.7 times more Potassium and 3.9 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2.1 times more Calcium, 4.7 times more Iron and 3.1 times more Water than Raw Acorns.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 7.7 times more Energy, 113.6 times more Fat, 94 times more Saturated Fat, 45.1 times more Omega 6, 3.9 times more Carbohydrate and 4.3 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy and Omega 6